MOVEMENT GUIDE Level 1 Training Guide

The Muscle-up, continued

VIEW MOVIE

THE MUSCLE-UP

The muscle-up combines the pull-up and dip into one movement. The athlete pulls from a hang to a
position of support, in this case above the rings. The false grip and the positioning of the rings during
the transition are the keys to linking the pull-up and dip. Due to the dynamic nature of the rings,
CrossFit recommends athletes achieve a strict muscle-up before attempting kipping muscle-ups.

1. SET-UP
„ Rings set approximately shoulder width apart.
„ False grip on the rings.
„ Hang with arms extended.

2. EXECUTION 3. FINISH
„ Pull rings to sternum as torso leans back. „ Complete at full arm
„ Move the chest over the rings; hands and elbows stay close to extension in support
body. position.

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The Muscle-up, continued

THE MUSCLE-UP TEACHING PROGRESSION

STEP 1:
„ Ring support.

STEP 2:
„ Ring dip.

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MOVEMENT GUIDE Level 1 Training Guide

The Muscle-up, continued

STEP 3:
„ False grip.

STEP 4:
„ Kneeling muscle-ups. Raise the rings or move the feet further in front of the athlete to
increase the challenge.

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MOVEMENT GUIDE Level 1 Training Guide

The Muscle-up, continued

STEP 5
„ Muscle-up.

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The Muscle-up, continued

THE MUSCLE-UP COMMON FAULTS AND CORRECTIONS

FAULT:
„ Losing the false grip.

(A)

CORRECTIONS:
„ Ensure the false grip is set before beginning a repetition. (A)
„ Allow the athlete to use bent arms as he or she continues to develop the strength to hold the false
grip with extended elbows.

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The Muscle-up, continued

FAULT:
„ Keeping the body too vertical in the pull so that the rings will not be in a position for an
efficient transition.

CORRECTION:
„ Lean back so the rings can be pulled to the chest.

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The Muscle-up, continued

FAULT:
„ Letting the elbows flare during the pull or transition.

CORRECTION:
„ Have the athlete keep the elbows close to the ribcage throughout the movement.

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The Muscle-up, continued

FAULT:
„ Not pulling the rings low enough before beginning the transition.

(B)

CORRECTIONS:
„ Cue the athlete to lean back and pull the rings to the sternum before beginning
the transition.
„ Have the athlete go back in the progression to the kneeling muscle-up drill, selecting a
ring height that is challenging. (B)

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